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Foods to help fight flu (Runny nose and cough)

The arrival of the winter months not only brings new festivities but also flu and the common cold. Good immunity to fight against flu is the only key to enjoy the cosy winters and for that, you need to include flu-fighting foods in your diet. Including flu-fighting foods in your diet will not only help you to build up a good immune system but can also help you when you fall sick or suffers from the flu. So here are listed some of the flu-fighting foods:

1. Garlic for running nose:

The use of garlic in your daily food can help you fight against flu as it is said to have a compound called allicin which blocks enzymes that can prevent antibacterial and viral infections. It is one of the best foods that fight viral infections. Including garlic in your daily diet can also stimulate your immune system and thus you will become less sick. It’s a flu-fighting food that protects you internally and helps you from falling frequently ill.

2. Victim C rich foods:

The food which is rich in Vitamin C is known to provide strength and immunity to your body. So including foods like papaya, melons, oranges, strawberries would be good for you in the season. These flu-fighting food will help you to build a good immunity preventing you from falling sick.

3. Chicken soup:

Chicken soup is said to be a portion of great flu-fighting food and also counted among the food to eat when sick with flu. A very good source of vitamins, minerals, calories, and proteins. Drinking chicken soup helps in clearing the nasal mucus that can give you relief when you have a runny nose. This is because the chicken soup has amino acid cysteine, which can break mucus, and also has anti-viral, anti-inflammatory antioxidant effects.

4. Honey:

Honey has a high content of antimicrobial compounds which can give potential antibacterial effects. Honey is said to help cure sore throat and can also suppress coughing especially in children. If your child is suffering from a cold or cough, you can mix half a tablespoon of honey with one glass of milk or water and give it to your child. Honey will help soothe the cough and sore throat. It is a very hydrating flu-fighting food and can be one of the best food to eat when sick with the flu.

5. Hot tea:

Hot tea is one favorite remedy associated with cold or flu. It is claimed that hot tea can help clear the mucus as it is a natural decongestant. Sipping tea throughout the day can also keep stay hydrated. Tea also has polyphenols which is an antioxidant that has anti-inflammatory and anti-cancer effects. Also, the presence of tannin, a type of polyphenols, has anti-viral, antibacterial, and antifungal effects. Drinking black tea can help in the soothing sore throat by decreasing the growth of bacteria in the throat. Also drinking green tea can give you relief from a runny nose. Teas can the best flu-fighting foods that can give relief during your sickness.

6. Almonds and almond skin:

Eating a handful of Almonds is said to be very effective for the common cold. Almond is a great source of polyphenols which is a disease-fighting compound and also the skin of the almond can increase the sensitivity of wide blood cells also helping to fight many viruses. Almonds are the foods that fight viral infections and certainly one of the great flu-fighting foods.

7. Oatmeal:

Oatmeal is one of the food to eat when sick with the flu. Oatmeal contains beta-glucan which can stimulate your immune system. It is also rich in zinc and selenium which are effective in fighting infections. Oatmeal is definitely a portion of great flu-fighting food and it can keep you full all day and can also help you fight flu.

8. Bananas:

Bananas are the easiest food to digest especially when appetite is reduced do to illness. It is one of those foods that you can eat when sick with flu as it can provide energy by delivering the key nutrients to your body such as vitamin C and B6, copper, etc.

9. Chili pepper:

When you are suffering from a cold, the worst part is it affects your sinuses that block your nose and makes it difficult to breathe. Chilli paper has capsaicin that can help your sinuses quickly by thinning the buildup of mucus. So if you love spicy foods, you can try them. It’s also very good flu-fighting food that you can have during sickness.

These were some of the flu-fighting foods that you can eat when you are sick or also include in your diet to protect yourself from any flu or virus. These foods are rich in anti-viral, antibacterial, and antifungal properties that can help you protect yourself from catching a cold. Also always keep yourself hydrated if you’re suffering from flu as your body loses a lot of water when you have a runny nose or cold. It will help your body dealing with the flu efficiently giving you a quicker recovery.


Q1. What not to eat when you have the flu?
When you are sick your body is not able to perform some function very well and it needs proper rest during this time. So you should not eat foods that are hard to digest and also not drink sugary beverages. Also try and not taking any antibiotics as the flu is caused by a virus and antibiotics are not for viruses.

Q2. What to eat when recovering from the flu?
You can have green leafy vegetables, chicken soup, hot tea, oatmeal, green tea, carrots, bananas. These foods are the best food to fight against flu and can also help you in recovering faster.


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